Social anxiety is the feeling of discomfort or fear or worry whenever you face a social situation forcefully and unwillingly.
Here we will be talking about social anxiety disorder, primarily focus on the anxiety due to social reasons.
One can relate social anxiety disorder to phobias as well. People often feel hesitant when they get into a social gathering forcefully. We can characterize it as an intense form of fear.
12 Ways to Overcome Social Anxiety Disorder Naturally
#1. Relaxation TechniqueIn this technique, the person is dedicated to feeling relaxed. We can further divide this technique into two parts.
- Deep Breathing- Deep breathing is the process of most relaxation. In this technique, the person breathes in and out and helps in the secretion of serotonin. Serotonin is a hormone and is commonly known as the happy hormone. It helps in mood elevation.
- Progressive Muscle Relaxation- In this technique, the person allows muscles to relax and feel the same with deep breathing.
#2. Create GoalsCreating objective goals will help you overcome obstacles in social anxiety disorder. Try small goals for yourself, for example, ordering in a restaurant, greeting a stranger. This little step will help you in the long run since you are overcoming your fears.
#3. Hierarchy ListMake a list of situations that provokes anxiety. Rank them on a scale of 1 to 10. Here 10 is the least anxiety-provoking, and 1 is the maximum anxiety-provoking situation. When you make a hierarchy in overcoming your fears, working on your fears by encountering them becomes easier. For example, if you fear ordering at a restaurant, try ordering with a friend’s help.
#4. A Positive OutlookIt is important in life that we keep a positive outlook towards things. If you are in a social situation, do not misjudge yourself, and realize that you can do it. Do not create obstacles for yourself but try to be rational and plan every time you make a public appearance.
#5. Read Self-Help ManualsThere is various kind of self-help manuals for dealing with anxiety. The manuals contain a varied list of helpful techniques that will help in overcoming anxiety.
#6. Understand What Social Anxiety isWhen you know what anxiety means, what the symptoms are, and what you face when you suffer social anxiety disorder, you are halfway through handling or managing your fears. Understand the physical symptoms and mental symptoms of the problem to prepare yourself for the management part.
#7. Recognize Your TriggersObserve yourself and understand what actions, events, or things trigger your anxiety. When you know what the triggers are, you prepare yourself to face them, which helps manage anxiety.
#8. Pay Attention to the SituationsYou tend to avoid a particular type of situation so that you do not feel anxious. Make a list of situations you have been avoiding for a while now. For example, meeting new people, attending parties, making public speaking, phone calls in public, etc. Start working on them at a gradual pace, do not rush.
#9. Use Music to Soothe YourselfMusic is the best way to feel relaxed. One can make ease in the feeling of anxiety with the help of music. So, the next time you feel anxious, try listening to your favorite song or a soothing song.
#10. Change in DietBring a change in your food habits and avoid certain kinds of stimulants like nicotine, coffee, and alcohol. This change in diet may help you in easing the symptoms of anxiety. One major thing is refraining yourself from using these stimulants to feel better or use it as an excuse to feel less anxious. It is a temporary relief, and we do not need it.
#11. Avoid Negative ThoughtsWhen you feel anxious, you definitely have more negative thoughts than positive ones. These negative thoughts overpower your decision making, and you tend to make more mistakes. Try keeping a rational thinking pattern if not positive.
The following are other options to answer for how to overcome social anxiety disorder naturally. Now let us talk about
Other Possible Treatments
#1. MedicationThere are many medicines available for managing the symptoms of anxiety disorders. Several anti-depressants, benzodiazepines are prescribed by a mental health practitioner.
#2. Therapeutic AidMental health practitioners offer a varied range of therapies to manage social anxiety disorder.
Cognitive-Behavioral TherapyThis therapy is based and works on the principle of behavioral modification through cognitive processes. It helps in the elimination of negative or unwanted behavior and the addition of positive or wanted behavior.
Exposure TherapyThis therapy focuses on the gradual exposure of the individual to anxiety-provoking situations. Such therapy helps in overcoming obstacles by facing them.
Group TherapyThis involves a number of people and focuses on talking about oneself. It converges on individualistic as well as the growth of the entire group.
Symptoms of Social Anxiety Disorder
- Worrying about humiliating or embarrassing yourself
- Fear of situations where you feel judged
- Avoiding attention
- Fear of interacting with strangers
- Avoiding things or speaking in people
- Fear that others will notice your anxiety
- Fear of physical symptoms that may be a reason for embarrassment, such as sweating, trembling, blushing, or having a shaky voice
- Having anxiety in anticipation of activity or event that you fear
- Attending a social situation with anxiety or intense fear
- Having a negative outlook about situations going to be faced
- Increase in heart rate
- A rise in blood pressure
- Trembling of breath
- Stomach ache
- Abnormal speech
- Stiffness in muscles
What do people with social anxiety avoid?
- Public gatherings
- Stage appearance
- Eye contacts
- Public speaking
- Interaction with unfamiliar people
- Ordering at a restaurant
- Going to school, college, work
- Making new relationships
- Dining out
Causes of Social Anxiety Disorder
TraumaAny traumatic episode one witness adds in lowering the confidence of the individual. It leads to avoidance and marks the beginning of social anxiety disorder.
ViolenceEpisode of violence may act as the foundation blocks for anxiety disorders.
Sexual AbuseSexual abuse at any age lowers confidence and generates a sense of guilt in the individual. It makes the person feel inferior to others and thus contributes to the formation of social anxiety disorder.
PhobiaPeople with a phobia often find themselves avoiding certain situations. People with social phobia are more prone to developing social anxiety disorders.
Avoidant Personality DisorderSomeone who has avoidant personality disorder avoids any interaction with people. Though in later stages, when they are healing, there are more chances of developing a social anxiety disorder.
Bad ParentingParenting style plays an important role in determining the life of an individual. Strict parents or avoidance by parents may lead to the growth of a child with low confidence. That, at any stage, may turn into a social anxiety disorder.
Effects of Social Anxiety Disorder on Major Skills Sets
- Poor social skills
- Inability to handle criticism
- Low self-esteem
- Suicidal ideation
- Difficulty in maintaining relationships
- Low academic or employment achievement
- Substance abuse or addiction
- Negative self-talk
- Low confidence
- Inability to express
- Poor communication skills
- Affected non-verbal communication
- Inability to form new relationships
The main focus is on social anxiety disorder and how to overcome social anxiety disorder naturally.
Social anxiety disorder is not a disorder that we cannot manage. It’s just people with an anxiety disorder who needs an extra helping hand. One can easily manage the situation by analyzing the symptoms of social anxiety disorder quickly.
People with social anxiety disorder needs to work on their confidence and should reach out for medical aid. That will help them in overcoming a social anxiety disorder and can be an example for others.
You can motivate others as well, be the example, help yourself to help others.